Monday

Warmup

3 rounds, your time work on form

20 walking lunges

20 jumping air squats

10 pullups

band assisted stretched to improve front rack position

Strength

5×3 front squat

3×3 front quarter squat, go to full depth then proceed to parallel then back down to full squat

WOD

15 min AMRAP

3 bent over rows, as heavy aspossible

5 bar facing burpees

7 KB swings  16/24

Coll down

400 meter walk